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    Warm up procedure: 

    Students complete daily warm ups individually in their squads.

    If applicable students will complete warm ups with partners or large groups.

     

    Warm up methods: warm-ups will be chosen from the list of exercise categories: cardiovascular, strength, and flexibility.  They will then be performed using one of the following methods.

    Method:

    Description:

    Intervals:

    A method that involves alternating between periods of exercise and periods of rest. 

    (e.g., 40 seconds of 1 exercise, 20 seconds rest)

    (e.g., 30 seconds of 1 exercise, 30 seconds rest)

    Sets and repetitions:

    A repetition is the number of times you perform a specific exercise, and a set is the number of cycles of reps completed. 

    (e.g., 3 sets of 10: a student would complete 10 (push-ups) 3 times for a total of 30) 

    3:2:1

    This combination is similar intervals, but instead of one exercise students will perform multiple types during an allotted amount of time.

    (e.g., 3 minutes of cardiovascular exercises, 2 minutes of upper body strength, and 1 minute of core). 

     

    Cardiovascular Exercises: an exercise that raises your heart rate.

    Exercise:

    Description:

    Line Jumps

    Feet together.  Use line on floor.  Jump side to side. Next front to back.  Last set try one leg. Major Muscles: (Heart)

    Mt. Climbers

    Begin in push-up position, butt up in air, begin with right foot forward and left foot in back, alternate legs while lifting feet off the ground.  Major Muscles: (Heart)

    Jumping Jacks

    Begin with feet together and hands at your side, arms should be raised above shoulders as feet are separating at the same time.  Major Muscles: (Heart)

    High Knees / 

    Run in Place

    Knees should be raised as far to your chest as possible, arms should be moving throughout the exercise.  Major Muscles: (Heart)

    Vertical Jumps

    Feet shoulder apart, bend knees, use arms to lift off, bring knees as high as possible, wait for whistle to jump.  Major Muscles: (Heart)

    Squat Thrusts

    Feet shoulder width apart.  Lower into a squat position and place your hand on the floor outside your feet.  Kick legs back into a plank position. Jump feet back forward to return to squat position.  Stand up to return to starting position. Major Muscles: (Heart)

     

    Strength Exercises: The body's ability to exert physical force on objects.

    Exercise:

    Description:

    Sit-Ups

    Feet flat on ground, hands slide across ground palms down, only go up halfway, after a completed sit-up your head should touch ground,  Major Muscles: (Abdominals)

    Push-Ups

    Hands are shoulder width apart, legs and back straight, elbows form a 90 degree angle, upper and lower body should go down at same time.  

    Major Muscles: (Pectorals, deltoids, triceps)

    Side Planks

    Lay on side, leg extended with feet stacked on top of each other.  Elbow and forearm on ground under shoulder. Hold body up with hips off ground.  Body should be supported on the feet and forearm. Major Muscles: (Abdominals, Obliques, Deltoids)

    Squats

    Feet shoulder width apart, arms straight out, look up in the sky as the body goes down, push hips out, squat until legs form 90 degree angle, feet flat on ground.

    Major Muscles: (Quadriceps, Hamstrings, Gluteus Maximus)

    Y.T.I’s

    Lay on stomach with head on ground and feet straight out.  Raise hands up with arms straight forming letters Y, T, and I.  Major Muscles: (Deltoids, Trapezius)

    Leg Lifts

    Lay on back with legs straight, palms facing down by hips.  Lift legs with legs straight about 6 inches off ground and hold.  

    Major Muscles: (Abdominals (Rectus Abdominis, core muscles, obliques)

     

    Flexibility Exercises: is defined as the range of motion or the ability of your joints to move freely. Also referred to as mobility of your muscles.

    Exercise:

    Description:

    Standing Toe Touches

    Stand with feet wide apart, toes pointed forward.  Reach down with hands towards the right foot keeping legs straight.  Reset to beginning position and reach down between legs touching the floor while legs are straight.  Reset to beginning position and reach down towards the left foot while keeping legs straight.  Repeat process multiple times.  Major Muscles: (Hamstrings, Adductors)

    Cobra Stretch

    Lay on stomach, palms down with fingers forward under shoulders, shoelaces on ground.  Straighten arms lifting chest and hips off ground while hips sag.  

    Major Muscles: (Abdominals: rectus abdominis, Lower back core)

    Downward Dog

    Hands on ground shoulder width apart, feet hips width apart.  Make an upside-down V with butt in the air. Upper and lower body should be equally supported.  Head between elbows, looking back at feet.  

    Major Muscles: (Lower Back, Hamstrings, Gastrocnemius, Soleus)

    Arm Circles

    Standing put arms straight out from the body, start forward with small circles and gradually get bigger, repeat going backwards.  Major Muscles: (Deltoids, Trapezius)

    Apple Picking

    While standing reach one arm up into the air while the other arm rests at your side.  The arm in the air should be fully stretched out with the side of the arm pressing against the head.  Switch arms and repeat the same process. Major Muscles: (Deltoids, Latissimus)

     

    Running:  to go quickly by moving the legs more rapidly than at a walk and in such a manner that for an instant in each step all or both feet are off the ground.

    Walking: to move at a regular pace by lifting and setting down each foot in turn, never having both feet off the ground at once.

    Exercise:

    Description:

    Jogging

    Running at a steady pace. Students will jog around the track or soccer fields when outside, and run the perimeter of the gym when inside.  Having students complete the pacer is another indoor option.

    Sprinting

    Running at full speed for a short distance.  Students will complete a number of short sprints consisting of one straight away or multiple back and forths.  Sprints will take place on the track or in the field when outside. If inside sprints will take place across the gym.